5:2 / IF Exercise & Fitness Thread Number 3: Advice and information for those following Intermittent Fasting .... and anyone else too

[BigChocFrenzy]

Why Exercise ?

Maintaining a normal bodyweight and taking regular exercise are 2 major areas of life which we can address to improve our health.

Regular exercise helps reduce the risk of obesity, type 2 diabetes, heart disease, high blood pressure, some cancers, osteoporosis, dementia, depression.

Increasing your % muscle and / or reducing your % body fat lowers the risk of death from all causes LowerRiskMuscle

Regular exercisers gain the greatest benefits over their lifetime and they can minimise biological aging, i.e. "Bend the Aging Curve BendAge

Recent Research showed that lack of exercise is twice as likely to lead to premature death as being obese (BMI 30 -35)

Body Fat, Exercise & Diet
People who maintain their weight through diet alone without exercise are likely to have major deposits of visceral fat (the more dangerous kind around organs), even if BMI is ok.

They are TOFIs (Thin Outside, Fat Inside)

A MRI study found that:
45 % of women and nearly 60% of men with “healthy” BMI, had excessive levels of visceral fat i.e. clinically overweight

A Can J Card study showed visceral fat can be burned off via exercise, even if weight is unchanged (increased lean mass)

Hormesis

Hormesis, see Mattson , BlackSwan and Stronger is cutting edge science for nutrition & fitness.

Its principles are that alternating between “extremes” - e.g. feast & fast (5:2 / IF) , intense training & rest (HIIT) - makes the body more resilient.

The intermittent stress of lifting an extreme weight or performing at high speed for a short period pushes the body to overcompensate and prepare for an even greater future challenge HormesisTrain , Hormesis-Edge , and AntiFragile
The following recovery period avoids damage from over-stressing.

Fasted training

i.e. training on FDs (Fast Days), seems to increase the benefits of both training and IF.
Most experienced exercisers soon manage fasted training without loss of performance for sessions of up to 90 mins.

TYPES of Exercise

Main types: Aerobic, anaerobic, flexibility.

All exercise will burn fat, the more intense the faster the fat burn

Anaerobic
e.g. HIIT (see below), sprints, strength training
. Shorter training period
. Increases the RMR (Resting Metabolic Rate) for up to 48 hrs
. Soon increases fitness
. May help correct insulin metabolism issues & target abs fat.

Aerobic
e.g. walking, running, cycling, swimming
. Longer training period
. May burn more calories during exercise, if it is lasts much longer than HIIT, but burns fewer afterwards
. It is easier to do for the less fit

Flexibility, Stability, Relaxation
e.g. yoga, stretching

The best exercise routine is one you enjoy and is sustainable.

HIIT cardio and resistance training / weight lifting are especially recommended to boost the effect of 5:2/IF, to increase weight loss, reduce body fat, retain muscle and maintain TDEE / BMR.

HOW to Exercise

If you are a very overweight unfit beginner:
. Check with your GP before starting exercise
. Start by walking 5-10 mins twice per day, gradually increase
. Try walk intervals: alternating 1 min faster pace, 1 min normal
. Build up to a brisk 30 mins daily walk and you will significantly improve your health & fitness
. Swimming is also good, preferably crawl or back stroke for less strain on back & joints.

Everyone Else:
Whether you join a gym or train at home or in the park:

• Train as intensively as your time, health and fitness level allow.
• Do not remain in your comfort zone, or you will not improve. But stop immediately if you feel any sharp pain.
• You are supposed to drip sweat and pant heavily !

Efficiency / Intensity: This Study proved that at speeds of 5mph or faster, running will burn more calories per mile than walking

HIIT (High Intensity Interval Training)

HIIT is an exercise strategy which alternates brief intervals of high intensity exercise with less intense recovery periods

. Very time-efficient, producing the greatest fitness benefit in the least time (the advantage of hormesis)

. Increases both aerobic and anaerobic endurance

. May improve insulin metabolism, very important for health and abs fat.

. Reduces risk of heart problems more than doing lower intensity SteadyState , pp. 31-34.

HIIT can be applied to cardio or to bodyweight exercises, at home or gym.
Most gyms offer HIIT classes, e.g. spinning, circuit training, CrossFit, Tabata, Fartlek (=HIIT with irregular intervals)

FAST Exercise

"No time" to exercise ?
Or want to boost fitness & fat-burning metabolism

Dr Mosely developed a FastExerciseProgram to complement his 5:2 WOE
His Fast HIIT and strength routines can significantly improve metabolism & fat-burning capability

Other scientists like Tabata have developed routines now wisely incorporated in training.

HIIT Fitness Blasts

A few mins per day, 3-5 days per week

START with 2 mins warmup then EITHER

Sprint or Rope-skipping intervals
. 1 minute sprinting / skipping @ max effort +90 secs jogging to recover
. Do 5 intervals

OR

Fast Blasts
Choose from:
Running, stationary bike @ low resistance, rope-skipping, burpees, jumping jacks, spotty dog, punching air or bag, step-ups, swimming, squats, lunges, pressups, tricep dips, situps ... or any combination you like.

Choose type of Blast:

4-minute Blast
. 4 mins @ 90% effort

OR "Tabata" = 8 x intervals of 20 secs @ 100% effort + 10 secs recovery @ rest or slow speed
( FreeTimerApp )

OR 2 x20-sec intervals=
. 20-sec @ 100% effort
. 2 mins walk to recover
. 20-sec @ 100% effort

END any HIIT or Fat Blast with a few mins cooldown walk / jog

RESISTANCE Training / LIFTING

Helps retain muscle mass during weight loss and hence to maintain TDEE.
Lift at home / in the gym weights area / in a pump class.

It is best not to train the same muscle groups 2 days in succession, so have rest days, or cardio, or train different muscle groups on different days.
Try to build up to weight training for 30-60 mins twice per week.

Reps = the number of repetitions in a set of lifts
Sets are separated by brief rests
E.g. 3 sets of 12 reps = 36 lifts
Breathing: Inhale before lifting, exhale while lifting. Don't hold your breath.

WARNING
Do not lift massively heavy barbells, more than bodyweight, unless you are really fit with good technique.
Women who have given birth and / or are aged 40+ have a higher risk of pelvic floor / prolapse injuries when lifting heavy than young non-mums.

Press ups
Video

• The best upper body exercise
• Keep attempting one full pressup rather than doing several dozen girlie ones with your knees on the floor
• Once you can do one pressup, you will soon be able to build up to 5, then 10 etc.
• Tip: keep the abs rigid, so strong abs are as important as strong shoulders & arms
• Hand Release Pressups are good to build up strength for full ones
• Also build up via inclined pressups IncPress , see bottom of wiki page
• To increase the number of pushups IncNum

ATG Arse To Grass bodyweight squat

• The best exercise for the large muscle group in bum and thighs
• Basic principle: It is like having a pee on a public loo - get your bum down low and pointing to the rear, but not actually touching the seat

-Lean back on your heels, so that weight is on them, not on your toes

• Bring your arms forward
• Keep your back straight, but angled slightly forward, not vertical
• Squat down as far as you can without knee pain or hunching your back
• Push up from your heels, exhaling.

Pullups

• Very few women can do full ones, but assisted ones build excellent muscle
• Work the same muscles with the much easier Australian pullup / InvertedRow

If you have access to dumbbells / barbells, then for maximum effect, work the large muscle groups:
Squat BentOverRow (press button "female")
BehindNeckPress (press button "female")
DeadLift

To increase Strength
Lift as heavy as you can, low reps, with 1 minute rest between sets e.g. 5 sets x 5 reps each, i.e. totalling 25 lifts

To Build Muscle
Lift lower weight, 3 sets x 8-20 reps, i.e. totalling 24-60 lifts

To Build Endurance
Lift lower (NOT Girlie) weight for 3-5 mins, preferably without pauses

BUM / GLUTES
Squats & lunges are excellent
Also this 2-min bodyweight workout especially for women, targeting the bum:
WorkYourBum

ABS
Choose the exercises & number of reps for your fitness level

The plank
. Start at 2 x 15 secs. Build up to 2 x 45 secs
. Advanced:

1. Use TRX slings, picture 2

Side plank + hip raises
. If you can, keep the side of 1 foot plus 1 forearm on the floor, free arm straight up in the air, picture 3
. Easier - free hand on your hip. Easier still - keep calf & knee on the floor, instead of bent at the knees
. Start at 3 sets of 3. Build up to 3 x 30

Leg raises
. Lie flat on your back, with legs bent to 90 degrees
. Lower the legs one at a time to 1" above the floor (straight leg if you can) then raise again
. Start at 3 sets of 3 each leg. Build up to 3 x 15
. Advanced:

1. Lower both legs at the same time

Situps
. Hands forward to really work abs & avoid pulling the neck
. Alternatively, cross your arms over your chest
. Start at 3 sets of 3. Build up to 3 x 30
. Advanced:

1. Raise legs to 90 degrees & bring them towards you when you situp (double crunch)
2. Legs nearly flat on the floor
3. One leg bent at 90 degrees, the other held straight 1" above the floor
4. Hold a weight disc / dumbbells / barbell above your head

Angled Situps
. Lie on your back and rest one ankle on the opposite knee
. Angled situp so your opposite elbow touches the knee
. Keep the other hand be in the air by your knee, or alternatively supporting your head - do NOT pull on the neck
. Build up to 3 sets of 20 each side
. Advanced:

1. with dumbell
2. Situps with legs rotated 90 degrees to the left, resting on floor. Then repeat set with legs rotated to the right, on floor
3. Lie on the floor, rotate legs 90 degrees to the left. Raise and lower legs like that, keeping back on the floor. Repeat set with legs on other side
4. Keep legs raised & rotated to the left and do situps (double side crunch) Repeat with legs raised & rotated to the right

AVOID OSTEOPOROSIS

To retain bone strength and avoid a painfully disabled old age, start now:
Ideally weight-bearing exercises that load the bone along its length of these types:

Impact exercise E.g. walking, running, jumping, skipping rope, step class, hitting a heavy punch bag

Lifting: squats, press-ups, bench press, overhead press etc

Squats are much better for osteoporosis than lunges, also for knees:
The weight in a squat is transmitted down along the spine, through the hip, and down along the bones of the leg, whereas in a lunge, it is transmitted across the shinbone and puts pressure on the knee joint

Cycling normally does NOT increase bone density, as it does not load bones along their length. Osteo

KETTLEBELLS Kettle
Beginners:
. Two-handed swing
. Sumo Deadlift
. Turkish Getup
. Swing
. Clean and Jerk
. Press

Improve GRIP STRENGTH GripStrength , GripBuild

RUNNERS

. Sprinting improves fitness
. Regular 5 - 10 km runs burn significant fat, especially fasted

Running illustrates the "J or S-curve" effect, where increasing exercise improves health, up to a certain point, after which health worsens e.g. MayoClinic , RiceUni , JMed :

. Running 20 mins improves immune system

. A run of 90+ mins may weaken the immune system for up to 3 days.
With insufficient recovery periods, the damage is cumulative.
Elite runners have immune systems that handle that strain

. Long races 20k+ may cause micro-tears to the heart muscle in some runners, hence a 2-week recovery period is recommended.

CALCULATORS:
Calories Burned for specific exercises: ExerciseCals
Fitness Calculators: 52FastExercise
Estimate fitness age: FitAge
Estimate Vo2Max iTunes App: Vo2APP
Running Calories burned: RunningCals
Running Standards: Age-RelatedRunCalculator
TDEE 24hr activity times & body fat TDEE-Detail

That's good progress with the running, duck
The most important step was when that switch clicked in your head and zapped that psychological block from school.
HIIT will help you increase fitness quickly

If you run outside in a group, it's important to find one at your level, or you get either bored or overstretched.

Tip: Running on a treadmill is generally easier than outside, although more boring
So, general advice is to set the incline at 1 degree, to compensate
i.e. to make a mile on treadmill be genuinely equal to a mile on the road.

Vibration machine: Those people I know who've used them say they're not worth any money - it didn't burn fat or get them fitter. A fancy gimmick.

Better to invest that money in finding suitable exercise classes that you like

• go for resistance & strength to crosstrain, because your running supplies enough cardio Martial arts - boxing, taebo, karate etc - are usually superb for fat-burning, building fitness & strength. Fun too.

People tend to have particular distances they prefer.
As you develop, you may find you are a natural sprinter, or 5k.
No need for the longer distances if they don't suit you, or you get bored / stressed.

The most health benefits from running are within the first 20-40 mins.
Great if you can manage that even 2-3 x weekly.
In fact, after a really hard run of 90+ minutes, the immune system takes about 3 days to recover fully.
(a 90 minute jog is quite different, because your body is not really stressed, may even be relaxing)
After a hard half-marathon, it takes about 2 weeks, during which the heart may also be repairing micro-tears.

Elite long distance runners aren't just those who can run that distance the fastest, but also those with an exceptional immune system that can cope.

Getting to classes is a PITA for me as I don't have a car. I have a few hours on weds that my husbands home when I can use the car but I've chosen archery.

I like dancing Zumba in particular but I find the routines on YouTube and pop them in a playlist and do it at home if I fancy that.

We have got a good little set up at home treadmill, wonder core abs chair with arm resistance bands. Weights bench with dumbells (not used these yet as they are new) and just got a punch bag but it's not hung up yet as we underestimated how heavy it was so need to look into support. Also just use a mat for a bit of old fashioned floor work.

Once everything has been rearranged we are considering a cross trainer / excersize bike not sure what's best to be honest.

Went and did a bit more treadmill running with my C25k app. Same run as Friday but really struggled today. Still aching from Friday and just couldnt keep up the running pace on the last section so walked. Got heart upto 181 at one point.

Never mind I didn't give up, carried on walking and ended up going a little bit further than Friday.

Pulled it back doing some extra toning excersize today.

Your home gym sounds brilliant, Duck especially if transport to classes is such a problem.
Don't worry about keeping exactly to the c25k plan - take it at your own pace.
If you need to repeat a week or two before moving to the next, that's absolutely fine

If anyone else is also in a heatwave < wipes sweat, leans closer to fan > I advise changing your normal exercise routine.
Either do something different and cooler - swimming is an obvious choice
Or split up the exercise with more and longer breaks

Make sure you have water with you all day, drink extra
and try a daily teasp Marmite to keep up salt & mineral levels that may be lost due to sweat.

Too busy to exercise / Hate exercise ?
Check out the OP for Mosely's Fat Blasts, which just take a few minutes, 3-5 days a week.
You can do it at home or in the park, just comfy clothes and training shoes, usually no need to shower afterwards.

Fat Blasts boost fitness a surprising amount and help metabolic issues
see 5:2/IF Exercise Thread #3 OP

Post if you need advice about this, or any other exercise

Sports Hydrating Drinks

Under normal conditions, you don't need more than ordinary still water, unless you are running a hard race / exercising hard for more than 2 hrs

However, after even an hour of hard training in this heat, you will probably be losing a lot of salt and minerals.

If you are running a race, or find you feel weak during training in hot weather,
I recommend a drink - during and post exercise - to replenish electrolytes (sodium, potassium, magnesium, calcium), not just water.

Easiest: there are tubes of zero-cal electrolyte tablets, or packets of powder, that you just drop into water to dissolve.

or if you want a DIY recipe:
• 500 ml water or coconut water
• 100 ml orange juice
• 50 ml lemon juice
• 1 tablespoon lime juice
• ⅛ teasp salt
• (Optional to sweeten - stevia or 2 tbsp maple syrup or honey)

If you have this on an FD, don't forget to include the calories in your 500/ 600 total

WOW ! I've just discovered the perfect indulgent post-training minimeal:
SciTec Nutrition's Protein ice cream light
Low carb, low sugar, highly YUM

So simple:

• I added 100ml water to 50g mix
• whizzed it 10 secs in Nutribullet
• then into my Cuisinard ice cream machine for 35 mins (alternative is to stick in freezer for 2 hrs)

It was the most delic creamy ice and has tiny raspberry & strawberry pieces, plus I added a few berries.

I've also bought their protein choc porridge and protein pancake mixes
I'll try these on an NFD, because both have lots of oats, so higher carb than I have on FDs. Low sugar though

Re the ice cream: only get the "light" version,

because the other - apart from having higher calories & carbs - has added fructose, which is bad for your liver and is strongly llnked to obesity & T2..

Fructose should only be consumed in its natural form: pieces of fruit

Hi, looking for some exercise advice please for a (kind of) newbie!

My background is, over the past 4 years gained and lost in the region of 4 stone over 2 pregnancies. My last baby being born in Feb 16. Am now back to a healthy weight, although would like to lose another stone. Have being doing the 5:2 diet since February this year and although weight loss is slow, I like this WOE and feel like it's here to stay (maybe moving to 6:1 when I reach goal). I usually walk more than 10,000 steps a day and have been running x3 a week on our treadmill at home since June, building up to now being able to comfortably run 5km in just over half an hour (intervals of between 8kmh and 10kmh, longer at 10kmh as I get fitter). I'll often add a tough incline fast walk for 5 minutes etc at the end. But it's at this point I start to wonder if I'm making best use of my time!

I have no opportunity to do focused exercise (other than the walking) without at least one kid being around during the day until after their bedtime. Realistically, I think 4 evenings of around 1 hour exercising is my limit. I enjoy exercise to a limit! FPE, Doing too much means I find excuses not to do it.

My goals are: weight loss - I'll be continuing 5:2 but really want to see this last stone off! Health- I would like a decent level of fitness appropriate to my age (34). Gain strength: this is where I need to really focus, I do no strength training at the moment and feel like I need to incorporate this somehow.

Sorry this is getting long! I also have an ongoing lower back issue since Jan 2015, but (touches wood) has been much much better recently. Osteopath advice is not too much of the impact sports (I very tentatively started with the running and it's been ok, with the odd niggle afterwards). She told me strengthening my core and the surrounding big muscle groups (in bum and upper legs) would help (and perhaps the increased walking etc I've been doing the past year or so has helped already).

So, can any kind souls point me in the direction of a plan for my week? Are the x3 5km runs something I should keep or can I make better use of that time? Sprinting intervals for example. And what strength training can I do easily/safely at home (have a basic set of dh's dumbbells).

TIA.

Twix Definitely listen to your physio about avoiding high impact

I recommend you stop running - switch to a stationary bike if you have one, for low impact cardio

On at least 2 evenings, I recommend you do bodyweight resistance training, concentrating on the large lower body muscles.
You can walk on the treadmill for say 5 mins warmup, then exercise, then 5 mins walk to cooldown

For each exercise below, start with say 2 sets of 5 reps each and gradually build up over the weeks to 4 sets of 12 reps

Deep squats
start as deep as you can, then gradually deepen over the weeks, until you emulate this fine chap in pic 1

Lunges
Sets for each leg in turn, as pic 2

Calf Raises
Are just standing on tipttoe, then down again

Plank
Start with 10 secs, build up to 3 sets of 30 secs, as pic 3

Also on 2 other evenings, try a 3-5 minute Fat Blast, as described in the OP
The exercises you could try for this: squats, lunges, pressups etc or the bike if you have one

Good to hear you enjoy the 5:2 WOL
Why not join us on the current 5:2 Thread # 69
If you post a bit about your meal plans / FDs, I might find a few tweaks to speed things up

Thanks for all the great advice. The physio advice re no running was at the peak of my back pain some months ago. It's definitely better now but I will monitor it and maybe just stick to fast walking/inclines on the treadmill rather than running. It makes me feel so much fitter, happier and healthier though.

Looking forward to getting stuck into your suggestions. I'll come back and update soon!

For those who are basically healthy, no injuries and with a reasonable degree of fitness built up
shorter more intense sessions usually fit better into their available time, as well as often bringing better results than hours of steady state medium intensity cardio, which the body adapts to.

Inspirational thread and great advice.
I'm 45 and about 3 stone overweight 😱😭😭 but I'm hoping by doing 5:2, cutting down on wine and keeping up the exercise I'll get back to a healthy weight and shape. Will try proper press ups tonight

Good for you, DrK
Once you can do one pressup, you can usually build up to a few, then to sets of 8 then of 10

The trick is to make your abs and body absolutely rigid, so that you have a straight line from shoulders to heels. Only your arms should be moving.
The OP has a detailed description, plus movie

If you find the full ones tough, don't use your knees, instead, do inclined pressups,
with your hands on say the dining table for a couple of weeks
then move to hands on a bench, then on a step ...

Also, what helps some folk, like B&W - who has since done well over 1,000 pressups in a sponsored charity charity ! -
are hand release pressups, where you start on the floor, make your body rigid and push yourself up, see video in the Op

Hi BCF PLease could I ask you something?
My next FD is Thursday.
I have just finished a Bodypump class and have no opportunity to exercise tomorrow.
I plan to do s pin class on Friday morning and I'd like to do something on Thursday morning. I can fit in an early session of about 30 minutes but it'll be early, before work and I'm worried about feeling super hungry afterwards and little distraction from food as I'll be mainly using laptop and in meetings .
Is there a magical exercise that works best for the start of a FD? ie. doesn't make one want to eat the contents of the gym's vending machine straight afterwards? Or do I just have to suck it up and build some resilience?

DrK if you are expecting hunger, then the effect is psychological as much as physical.
Most fasters can build up fasted training; within 2-3 weeks your body usually adapts and it becomes a habit

A short intense session is ideal when fasting
I recommend intense HIIT or resistance / weights because they burn more fat for energy, whereas steady state cardio uses the glycogen stores more.
So, AVOID steady state cardio - e.g. medium-paced elliptic trainer, run or swim - because that often ramps up hunger

Suggestions
HIIT: sprint intervals runnning / cycling, punchbag, rope-skipping (that's exhausting, so do 3 x 1minute for a beginner)
Lifting: work the large muscle groups, e.g. sets of press-ups, deep squats, lunges, bench press, row, deadlift, plank

Include protein with each of your FD meal(s), plenty of veg too. No more than 1 portion fruit per FD, no fruit juice.

Those suggestions were not to do all at once but however many you can fit into your 30 mins.
Or even just do one exercise for the 30 mins HIIT

Hi all - just recently joined 5:2 thread. 5ft 3inches and just over 10 stone. I carry a lot on my tummy.

I’m very unfit but would like to build up some fitness. I’ve had major surgery and c section earlier this year (so abdominal muscles are just basically flab) and looking after a LO so Needs to be something I can fit in.

I’ve started going for walks a few times a week - trying to make it 30/40 mins

I tried to do jumping jacks for 4 mins fat blast but just managed 1 min! So will slowly build up by pushing myself to add 10 seconds each time?

Also tried toe taps and can only manage 10 without needing to straighten up. Really much harder than it looks.

Some support and advice would be great. Thanks

Welcome, purple
The walks, jumping jacks and toe-taps are a good start
Check out the OP too, for ideas

On your walks, see if you can do "intervals", i.e. alternating a few times 2 minutes normal pace, 2 minutes your fastest walking pace
As you become fitter, you can alternate between walking and jogging.

Also good for HIIT is a skipping rope, very cheap, super for fitness.
Again intervals of skipping with recovery
You'll probably only be able to do a couple of bursts of 10-20 seconds, but again your fitness will soon improve what you can do

For strength / toning, work the large muscle groups - glutes, quads, shoulders, back

• because these make the most difference to your shape and exercising them also burns more calories than exercising smaller muscle groups like biceps.

Add some squats - bum rearwards, back straight, weight on your heels. Only as low as you can go comfortably
and lunges too. Again, only as low as you can manage.
Start with just a few of each and build up your strength

Pressups are brilliant for strengthening core & upper body and accelerate your improvement
Probably you will need to start with knees on the ground for pressups, until you get fitter
Plank will also help your core and strengthens the muscles you need for pressups

Also do tricep dips on a step or bench

I can add some pics if you aren't sure how to do some of the strength exercises.

Silly question but for strength / toning large muscle groups - are examples of exercises for this squats ,lunges , press-ups etc that you list?

Yes, that's right